WOD: Tuesday, March 31st, 2020 (Burpee Day 58)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

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Workout: For Time

  • Buy In: Accumulate 1:00 in a plank

-Then-

4 Rounds

  • 40 Double Unders
  • 12 Alternating Pistol Squats (6 per side)
  • 12 Russian KB/DB Swings

-Then-

  • Buy Out: Accumulate 1:00 in a plank

WORKOUT FLOW

  • Start by accumulating 1:00 in a plank. If you break during that minute (note how long you held it for) then finish off the time. Once plank has been completed move into your 4 round section of DU-Pistols-Swings. Once 4 rounds have been completed finish the workout with another 1:00 plank!

EQUIPMENT MODIFICATIONS

  • 40 Double Unders- If you have a jump rope but no double unders complete 80 single unders. If you don’t have a jump rope at all complete 80 jumping jacks each round.
  • Pistol Squats- Use a target to modify down the depth of your pistols. If those are difficult for you, complete, 12 Goblet Squats with your KB/DB or any object around your house.
  • KB/DB Swings- Modify these to 18 Glute Bridges if you don’t have an object to swing. A book bag works great!

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings